Creatine is a naturally occurring nutrient that is
found in food.
Creatine Monohydrate is the most popular and effective
bodybuilding supplement on the market. It is a natural
compound produced in the liver, pancreas, and kidneys.
Creatine is produced from 3 amino acids; glycine, methionine,
and arginine. It supplies energy to our muscles; the
muscles convert creatine into a high powered metabolite
phosphocreatine (creatine phosphate), which is used
to regenerate the muscles' ultimate energy source, ATP
Sources of Creatine
Creatine occurs naturally in many foods, with an especially
high concentration in red meats and fish such as herring,
salmon and tuna. The most common source of creatine
is by the nutritional supplement creatine monohydrate.
The most common sources include:
- Creatine Monohydrate - The first
creatine product and the least expensive form.
- Creatine Ethyl Ester - Attached
ester increases its bioavailability, absorption, and
ergogenic effects. Costs more than regular monohydrate,
but gives greater benefits at a lower dose than monohydrate.
- Creatine Citrate [Di-Creatine Citrate or
Tri-Creatine Citrate] - coupled with the
Kreb's Cycle intermediate, citric acid for better
absorption. It is more expensive than monohydrate
and has a lower concentration of creatine.
- Creatine Malate [Di-Creatine Malate or Tri-Creatine
Malate.] - another Kreb's cycle intermediate
bound to creatine.
- Magnesium Creatine Chelate - a
mineral chelate of creatine designed to improve the
delivery of creatine and magnesium to muscles.
- Creatine Ester Oratate - a recently
introduced esterfied form of creatine.
The highest quality creatine is produced in Germany
and USA. Beware of many Asian sources, many are of low
How it Works
Creatine, works by increasing the muscle's ability
to refuel quickly. Supplementation is aimed at making
sure enough creatine is always available for the job.
Creatine supplements speed up delivery of vital nutrients
and minerals needed to regulate homocysteine levels
in the cells.
Creatine delivers nutrients and energy to the body’s
cells. It then carries waste in the form of hydrogen
away from the working muscles and cells. This process
improves cell respiration rates, which improves the
body’s ability to handle oxygen and carbon monoxide.
The average person holds about 110-130 grams of creatine
in thier muscles. Maximum capacity is around 150-170
Benefits of Creatine
Creatine can significantly:
- enhance muscles' growth; increasing lean muscle
mass in just a few weeks
- improve performance in high-intensity exercise
- increases both strength and endurance
- increases energy levels
- speeds up recovery rates
- enhances energy reserves in muscles – by
its protein synthesizing action
- super-hydrates muscle cells with water
- accelerates fat loss
- preliminary finding support reduced risk of injury
About 90% of those who take creatine achieve a 5-15%
improvement in exercise performance.
How to Take Creatine
For best results, use powdered creatine combines with
a high carbohydrate base, such as dextrose [glucose].
Mix it with non-acidic juice or water. Antioxidant grape
juice is a good choice. Take about 30 minutes before
Drink any mixed creatine within 6-8 hours of mixing.
After this time it loses stability and effectiveness.
Note: Creatine has no caloric value.
There are three methods commonly used:
Loading Method - This is good for
first time use and involves loading the muscles with
creatine first, then adopting a regular maintenance
usage rate. This technique applies to most super nutritional
- Load with creatine the first 4 – 7 days, taking
20 to 30 grams per day.
- Regular intake: 5 – 15 grams per day to keep
your muscles saturated
The loading phase helps you reach that effective muscle-creatine
saturation point quicker than if you just started out
with the regular maintenance dose. This method takes
about 30 days to reach the same level you would experience
using loading for 5 days.
Graduated Approach - No loading phase;
just supplement with 5 - 15 grams per day, everyday.
Cycling Approach - Either:
- Stay on creatine all the time, reloading once every
six weeks; or
- Load for a week, regular dose for 6 weeks, stop
for 2 weeks. Repeat.
- No reported adverse effects have been reported
in any studies.
- While using Creatine, you may notice increased
urination, this is purely due to the additional liquids
consumed when mixing your Creatine.
- Wait 3 - 4 hours between doses. Taken too frequently
you may experience some stomach discomfort.
- Athletes on creatine may be tempted to overtrain,
and cause themselves injury.
NOTE: it is not recommended to over-supplement once
your muscles are saturated with creatine.
Power Micronized Creatine
Look for 100% pure creatine monohydrate. Avoid mixes
with added sugars or carbohydrates; these are not required.
The gels are no better than the inexpensive powder.
Capsules are ineffective.
Avoid "creatine-added" drinks. They are unstable
in liquid and these drinks have never been proven to
have the same effect.
Key Amino Acids for Maximum Performance & Muscle
L-Arginine | L-Glutamine
| GABA | DHEA | HGH